Announcements

May Focus details are in the description.

CrossFit Mettle and Honor – NC FLEX

Explosive Strength

Metcon (Weight)

EMOM x 14 MINUTES

MIN 1 – 5 Hang Power Cleans*

MIN 2 – :50 EZ Cardio

*Goal is to use the same Moderate weight for all 7 sets.

(Score is Weight)

RPE: 6 | Explosive barbell cycling. Think about max contribution from the hip.

Bodybuilding

Metcon (Checkmark)

1.) 5 SETS

10 Plate Front Raises to OH Position*

10/10 Plate Around the Worlds

20 DB Crush Curls (Mod)**

*Raise plate all the way directly overhead

**:01 Pause at the top of each rep.

-Rest as Needed b/t Sets-

2.) 5 SETS

15 DB Rolling Tricep Extension (Mod-Light)

Immediately Into…

Max Reps Close Grip DB Bench (Mod-Light)

-Rest as Needed b/t Sets-

GOAL: RPE 7 | Upper Body

Extra Credit

Metcon (Checkmark)

ON A 30:00 RUNNING CLOCK…

Weighted Outdoor Ruck*

*Walk continuously for 30min with a weighted pack or weighted vest.

(No Measure)

GOAL: RPE 6 | Weighted Ruck